Tier 1 | 12 Weeks | Self Guided

Build a conditioning program that fits your life, with structure, rules, and guidance that actually improves fitness and work capacity.

This is not a random HIIT generator.

It is a coach built conditioning system that lets you design your own sessions while following clear rules around intensity, volume, movement selection, and progression, so your training improves fitness instead of just leaving you exhausted.

You choose the pieces.
The system controls the structure.

What This Is

The Tier 1 Build Your Own Conditioning system gives you the framework a coach would use to develop conditioning properly, without locking you into generic circuits or repeated workouts.

You choose:

• Conditioning movements

• Session styles

• Weekly frequency

The system shows you:

• How to structure sessions

• How to manage weekly training load

• How to progress conditioning across 12 weeks

• How to balance hard work with recovery

Structured. Flexible. Built for real conditioning.

If you want a fully written plan instead, explore the Foundation Programs.
If you want conditioning built specifically for you, see the 12 Week Custom Personalised Training Program.

What You Get

• A 12 week Build Your Own Conditioning training template

• Conditioning movement options covering:

  • Strength based efforts

  • Mixed modal conditioning

  • Aerobic conditioning

• Clear rules for:

  • Intensity control

  • Session duration

  • Weekly volume

• Support for training 2, 3, or 4 days per week

• Simple guidelines to balance:

  • Hard sessions

  • Easy sessions

  • Recovery days

• Built in progression rules to improve conditioning over time without overreaching

Everything is coach designed to provide structure without chaos.

Training Split Options

This Tier 1 conditioning system supports three weekly layouts.

2 Days Per Week

• Full body conditioning sessions

• Controlled intensity

• Focus on consistency and recovery

3 Days Per Week

• Mixed conditioning sessions across the week

• Balanced stress and recovery

• Suitable for most people

4 Days Per Week

• Structured conditioning sessions with clear variation

• Built in recovery support

• For those with higher training capacity

Each option includes rules so training stress, recovery, and progression stay aligned.

Tier 1 is intentionally limited to simple, proven structures to keep conditioning effective and sustainable.

How It Works

1. Choose how many days per week you will train

2. Select conditioning session styles and movements from the system

3. Follow the rules for intensity, duration, and volume

4. Track simple performance markers such as:

   • Rounds

   • Reps

   • Time

   • Distance

5. Apply the progression rules to gradually improve output or efficiency over 12 weeks

You design the program.
The system keeps conditioning focused and purposeful.

Who This Is For

This is best suited for people who:

• Have some training experience

• Want to improve fitness, work capacity, and conditioning

• Are sick of random workouts that feel hard but don’t deliver progress

• Want conditioning that supports strength or sport training

• Value structure but still want choice

Who This Is Not For

This system is not for:

• Complete beginners with no training background

• Anyone wanting fully written daily workouts

• People who only want all out intensity without structure

• Punishment style or random training approaches

If you want the coach to make every decision for you, see the Support Spectrum for higher levels of support.

Why This Works

Most people fail to improve conditioning not because they don’t train hard, but because their training lacks structure.

Common issues:

• Intensity is always high or completely random

• Recovery is ignored

• Progression is unclear or missing

This system fixes that.

You get conditioning that builds fitness over time, not just fatigue.

Progressing Beyond Tier 1

Tier 1 Conditioning is designed to keep training:

• Simple

• Structured

• Manageable

If you want:

• Higher training frequency

• More advanced conditioning structures

• Ongoing personalisation or feedback

That progression happens inside Tier 2 Train Yourself( NOT CURRENTLY AVAILABLE) or Coaching, as outlined in the Support Spectrum.

Important Notes

• This product does not include personalised coaching

• You are responsible for:

  • Exercise selection

  • Pacing

  • Recovery management

• Always train within your capabilities and respect fatigue

Where to Go Next

If you’re exploring other MHR Online options:

→ View all Foundation Programs for fully written training plans
→ Explore Build Your Own Training Programs to pair conditioning with strength
→ Learn how MHR Training Systems work for education and methodology
→ See the Support Spectrum to compare self guided and supported options

Build your conditioning program.
Follow the system.
Earn the results.